Cynthia's Weight Training Exercises And Tips!

After the holidays, many of us are looking for a positive change in our life! Making some resolutions traditionally marks the beginning of a New Year.

After the
holidays, many of us are looking for a positive change in our life! Making some resolutions traditionally marks the beginning of a New Year. The most common resolution people make is to loose weight and to start an exercises program.

It is indeed a great decision to make the commitment to better yourself and care about your health. Your body is your "vehicle", you're stuck with it for life, and therefore preserving it in a good shape is a must!

To accommodate you in your search of simple yet efficient exercises, I will list and explain a few that will work all the major muscle group of the body.

As a remainder, you should always start with a light amount of weight until your learned the proper technique and position of the exercise.

NOTE: If you have any medical problems, be sure to consult your doctor before starting any of them!

Chest: (pectoralis)

Firming up your pectoral muscles will help in maintaining a great bust (something all women strive for).

Dumbbell Bench Press:

Lay down on your back on a bench while holding a dumbbell in each hand. Lower the dumbbell to your chest (top of your shoulders) & press them all the way back up (over collarbone).

When done, rock yourself to a siting position (put the dumbbells on your upraised tights then roll up).

This is a great alternative to the " Barbell bench press" exercise: it gives you a better pectoral stretch in the lower part of the movement and it is safer then the barbell bar (especially if you train alone).

Esthetically speaking, clothing fit better with toned and rounded shoulders. It also gives you a sexy look when wearing summer clothes.

Click To Enlarge.Clothing Fits Better With Toned & Rounded Shoulders.

Sides Raises (flyes):

One of my favorite exercises as I can really feel the muscle working and burning.

Stand up in front of a mirror with feet shoulder-width apart. Hold a dumbbell in each hand (palm facing in and downward) with your elbows slightly bent. Lift the weight up (side ways) until your reach head level. Lower them back to your sides.

You could add variety to your workouts by flexing one arm at the time (called alternated bis curls) instead of both at the same time.

Back: (latissimus dorsi)

I was going to choose "lateral pull down" as the recommended exercise for your back but as you might not own or have access to the machine I decided to go with a dumbbell exercise instead.

One Arm Dumbbell Row:

To start, you will want to rest your left knee on a flat bench & your right foot flat on the floor. Bend over at the waist so your upper body is almost parallel to the floor. Support yourself with your left hand on the bench.

Grab a dumbbell with your right hand and pull the weight up as far as you can go (elbow bent). Return back to start position and perform the desired amount of reps. Do the same with left arm when finished right side.

This is the muscle you want to tone in order to avoid sagging arms. It gives shape to the upper (back) arm.

French Presses:

Stand with feet shoulder width apart, knees slightly bent (or sit on a bench for better control and less tendency to lean. Grab a dumbbell (large collar dumbbells are best for this) and position it behind your head while paying attention to press your biceps against your ears.

Now, press the weight back up while keeping the elbow pointed up through all the movement. This is a great exercise to create isolation of the tris.

This is the powerful muscle of the front thigh. As women tend to be heavier on the lower part of the body, so it is important to avoid fat accumulation of this area by staying active.

Dumbbell Squats:

Hold a weight in each hand with your palm facing in (feet shoulder width). Stay erect and lower your hips until your thighs are parallel to the floor.

Careful not to allow your knees to move more then 2-3 inches forward of their locked position. Think of this exercise as if you would sit down into a chair. Squatting is a great exercise for the buns too. Push back up to start position but don't lock your knees.

Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.